My cutting diet

[Shroud83]

So after this thread I have determined that I need to cut for a few months and have put together the following diet. Please check it out and comment if you like.

Stats: 27y/o, 5'6", 185lbs, bf ~20%
Estimated calories to maintain weight: ~2400



7:45 Pre-workout meal
½ cup dry oatmeal, 1 scoop protein,1/2 cup blueberries
340cals, 5g fat, 47g carbs, 30g protein

9:45 Post-workout shake
1 scoop whey
120 cals, 1g fat, 3g carbs, 24g protein

10:30 Breakfast
6 egg whites, 1/2 cup oatmeal
250 cals, 3 g fat, 27g carbs, 26g protein

1:30 Lunch
8 oz chicken breast, 1/4 cup (dry) brown rice, veggies or salad
515 cals, 10g fat, 36g carbs, 72g protein

4:30 Mid-afternoon shake
1 scoop whey
120 cals, 1g fat, 3g carbs, 24g protein

7:30 Dinner
8 oz chicken breast, 2 cups veggies or salad
400 cals, 1g fat, 0g carbs, 68g protein

10:00 Bedtime shake
1 scoop casein
120 cals, 1g fat, 3g carbs, 24g protein

Veggies and salad are not included in the totals - I haven't calculated them yet. Also, planning on adding some flaxseed oil in.

Totals:

1865 cals, 22g Fat, 119g Carbs, 268g Protein

Cardio: doing 30-45 mins of cardio, 4 days per week, at 6:30 am on an empty stomach.

[gbrice75]

bold

So after this thread I have determined that I need to cut for a few months and have put together the following diet. Please check it out and comment if you like.

Stats: 27y/o, 5'6", 185lbs, bf ~20%
Estimated calories to maintain weight: ~2400



7:45 Pre-workout meal
½ cup dry oatmeal, 1 scoop protein,1/2 cup blueberries
340cals, 5g fat, 47g carbs, 30g protein

47g carbs? From what? 1/2 cup oatmeal is around 27g, I don't think the berries are another 20g... How about adding in a whole egg/whites to this meal?

9:45 Post-workout shake
1 scoop whey
120 cals, 1g fat, 3g carbs, 24g protein

Add another 1/2 cup oats

10:30 Breakfast
6 egg whites, 1/2 cup oatmeal
250 cals, 3 g fat, 27g carbs, 26g protein

Add a whole egg

1:30 Lunch
8 oz chicken breast, 1/4 cup (dry) brown rice, veggies or salad
515 cals, 10g fat, 36g carbs, 72g protein

You can start making these pro/fat meals at this point if the carbs get too high, but otherwise this is fine.

4:30 Mid-afternoon shake
1 scoop whey
120 cals, 1g fat, 3g carbs, 24g protein

Kind of a useless meal. Can you eat real food here? Make it a pro/fat meal. Either way, add fats here. Fish Oil > Flax

7:30 Dinner
8 oz chicken breast, 2 cups veggies or salad
400 cals, 1g fat, 0g carbs, 68g protein

Nice, add fat here - tbsp of EVOO would work. PS - 8oz of chicken breast isn't 68g protein, more like 48g

10:00 Bedtime shake
1 scoop casein
120 cals, 1g fat, 3g carbs, 24g protein

Add 5-10g healthy fat - serving of nuts, tbsp of PB, etc

Veggies and salad are not included in the totals - I haven't calculated them yet. Also, planning on adding some flaxseed oil in.

Totals:

1865 cals, 22g Fat, 119g Carbs, 268g Protein

Calories seem low at first glance, but based on your stats this may be right for you. It's about a 400 calorie deficit from what I have your maintenance figured to be. Fats are way too low and need to be brought up. You can drop the brown rice from the 1:30pm meal and go with pro/fat instead if calories get too high from adding more fats

Cardio: doing 30-45 mins of cardio, 4 days per week, at 6:30 am on an empty stomach.

Good, try to do 6 days a week. Any cardio PWO as well?

[Shroud83]

The pre-workout meal is indeed 47 carbs. 27 from the outmeal, 3 from the protein, and 17 from the blueberries. This is a shake and I don't like doing raw egg in shakes...

Here's the whole diet with your alternations. Calories went up from 1865 to 2432... so it looks like I'll need to trim it back somewhere, though I don't like losing the brown rice with lunch. That said:

7:45 Pre-workout meal
½ cup dry oatmeal, 1 scoop protein,1/2 cup blueberries
340cals, 5g fat, 47g carbs, 30g protein

9:45 Post-workout shake
1 scoop whey, 1/2 cup outmeal
270 cals, 4g fat, 30g carbs, 29g protein

10:30 Breakfast
1 whole egg, 5 egg whites, 1/2 cup oatmeal
323 cals, 10g fat, 27g carbs, 28g protein

1:30 Lunch
8 oz chicken breast, 1/4 cup (dry) brown rice, veggies or salad
515 cals, 10g fat, 36g carbs, 52g protein
Without brown rice: 345 cals, 8.5g fat, 0 carbs, 48 protein

4:30 Mid-afternoon shake
1 scoop whey, 1 tb fish oil
244 cals, 15g fat, 3g carbs, 24g protein

7:30 Dinner
8 oz chicken breast, 2 cups veggies or salad, 1 tb EVOO
520 cals, 15g fat, 0g carbs, 48g protein

10:00 Bedtime shake
1 scoop casein, 1 tb peanut butter
220 cals, 9g fat, 6g carbs, 28g protein

Totals:

2432 cals, 67g Fat, 149g Carbs, 239g Protein

Without rice at lunch:
2262 cals, 66g fat, 113g Carbs, 235g Protein

Based on requiring 2400 calories for maintenance and 1900 for fat loss, it looks like it still needs to be cut back.

No cardio PWO. I can try to get some in at night around 8 or 9 pm but won't be able to keep it up long-term.

Your comments? I appreciate your help.

[Shroud83]

Any other thoughts?

[gbrice75]

bold

The pre-workout meal is indeed 47 carbs. 27 from the outmeal, 3 from the protein, and 17 from the blueberries. This is a shake and I don't like doing raw egg in shakes...

Here's the whole diet with your alternations. Calories went up from 1865 to 2432... so it looks like I'll need to trim it back somewhere, though I don't like losing the brown rice with lunch. That said:

7:45 Pre-workout meal
½ cup dry oatmeal, 1 scoop protein,1/2 cup blueberries
340cals, 5g fat, 47g carbs, 30g protein

9:45 Post-workout shake
1 scoop whey, 1/2 cup outmeal
270 cals, 4g fat, 30g carbs, 29g protein

The problem I have here is that you have no real food protein source in your system until 10:30am, and even then, it's eggs (which are great but not substantial - relatively fast digesting, etc). That's why I suggested adding eggs to the pre-workout meal.

10:30 Breakfast
1 whole egg, 5 egg whites, 1/2 cup oatmeal
323 cals, 10g fat, 27g carbs, 28g protein

As per my comments above, can you make this meal look more like 1:30pm?

1:30 Lunch
8 oz chicken breast, 1/4 cup (dry) brown rice, veggies or salad
515 cals, 10g fat, 36g carbs, 52g protein
Without brown rice: 345 cals, 8.5g fat, 0 carbs, 48 protein

I'd personally eat this meal at 10:30am (don't feel bad, i'm eating chicken breast and sweet potato at 10am), then do a similar meal at this time but without the rice.... instead, add a large mixed green salad or 2 cups green veggies

4:30 Mid-afternoon shake
1 scoop whey, 1 tb fish oil
244 cals, 15g fat, 3g carbs, 24g protein

Would still prefer real food here vs. a shake

7:30 Dinner
8 oz chicken breast, 2 cups veggies or salad, 1 tb EVOO
520 cals, 15g fat, 0g carbs, 48g protein

good meal. ^^ this is what I would make 1:30pm look like, with a bit less fat. You can also probably drop chicken breast to 6oz in both meals which will help reduce calories further.

10:00 Bedtime shake
1 scoop casein, 1 tb peanut butter
220 cals, 9g fat, 6g carbs, 28g protein

If calories are too high, you can drop the PB from this meal - that will eliminate nearly 100 cals right there

Totals:

2432 cals, 67g Fat, 149g Carbs, 239g Protein

Macros are much better now with fat brought up (might even be a bit high now lol), but yea, based on your stats calories are probably on the high side - UNLESS you have a really dialed in cardio regimen. I actually prefer to eat at maintenance and rely on cardio to create most of the deficit, so you aren't necessarily in a bad place with these numbers

Without rice at lunch:
2262 cals, 66g fat, 113g Carbs, 235g Protein

Probably better - this plus the cardio should be very effective

Based on requiring 2400 calories for maintenance and 1900 for fat loss, it looks like it still needs to be cut back.

Do more cardio!

No cardio PWO. I can try to get some in at night around 8 or 9 pm but won't be able to keep it up long-term.

Understood. All I can say is the more the better, whenever you can get it in.

Your comments? I appreciate your help.

[shawn55]

Hi dude,..
I got it now. Thanks for the read. I cant wait until next Monday so I can see how much weight and hopefully body fat I have lost. This is getting addicting.

[Shroud83]

I have a very difficult time getting food down in the morning. This is an issue unfortunately... the eggs I can get down no problem but anything more substantial than that is just difficult, especially on leg day.

I can switch out the afternoon shake with 1 cup of fat-free cottage cheese: 160 cals, 0 fat, 16g carbs, 24g protein.

I still feel like the calories are too high. I need to cut, and quick, and can only get in so much cardio, so I want to get the overall calorie count below 2000. Here's my new revision, this look alright?

7:45 Pre-workout meal
½ cup dry oatmeal, 1 scoop protein,1/2 cup blueberries
340cals, 5g fat, 47g carbs, 30g protein

9:45 Post-workout shake
1 scoop whey, 1/2 cup outmeal
270 cals, 4g fat, 30g carbs, 29g protein

10:30 Breakfast
6 egg whites, 1/2 cup oatmeal
250 cals, 3g fat, 27g carbs, 26g protein

1:30 Lunch
6 oz chicken breast, veggies or salad, 1 tb EVOO
420 cals, 15g fat, 0 fat, 54g protein

4:30 Mid-afternoon shake
1 cup fat-free cottage cheese
160 cals, 0g fat, 16g carbs, 24g protein

7:30 Dinner
6 oz chicken breast, veggies or salad, 1 tb EVOO
420 cals, 15g fat, 0 fat, 54g protein

10:00 Bedtime shake
1 scoop casein
1 scoop protein: 120 cals, 1g fat, 3 carbs, 24 protein

Totals:

1980 cals, 43g Fat, 123g Carbs, 241g Protein